CrossFit Inventive – CrossFit

Warm-up

MOBILITY

Upper Body

1. Twisted Cross – 0:30/side

2. Puppy Dog Pose – 0:30 sec

3. Green Banded Triceps Stretch – 0:30/side

4. Green banded Lat Stretch 0:30/side

Lower Body

1. Forward Fold – 1:00

2. Calf Stretch on Post – 0:30/side

3. Standing Quad Stretch – 0:30/side

ACTIVATION

Barbell:

10 Good mornings

3 Front squats

3 Deadlifts

3 Hang Snatch High Pulls

3 Hang Power Snatch

3 OHS/Front Squats

—–

2 Wall Walks with 5 sec Hold

50 singles into 50 double unders or 100 singles

Or 1 minute Double under Practice.

Metcon (AMRAP – Rounds and Reps)

“Running 30 minute clock”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell – 50/35 kg

(Rest 10:00-15:00)
Modifications

DEADLIFT

– Lighter Barbell load

– Double Dumbbell

OVERHEAD SQUAT

– Front Squat

– Double/Single Dumbbell

HANG POWER SNATCH

– Lighter Barbell load

– Hang Power Clean

– Double Dumbbell

– Alternating Single Dumbbell

Metcon (Time)

Go On the 15:00..30:00 (15 min cap)

Gymnastics Stamina

For Time:

50 Double Unders, 20 Kipping Handstand Push-Ups

45 Double Unders, 16 Kipping Handstand Push-Ups

40 Double Unders, 12 Kipping Handstand Push-Ups

35 Double Unders, 8 Kipping Handstand Push-Ups

30 Double Unders, 4 Kipping Handstand Push-Ups
SUBS

Double Unders:

Double the amount in single skips

Kipping Handstand Push-Ups:

– Use raisers

– Box HSPU

– Dual DB Push Press